High School Football playe trying to hit the weight room and run to play College ball

L

LT Vea

0
So i just finished my last and final year of High School ball and it hit me hard. I had no idea if i was gonna play again and that made me realize that if i want to, then i was gonna have to take my fitness to the next level. I researched workouts, good protein diets with my doctor, and resistance/agility training and made a workout for myself. It's 5 days a week in the wieght room for NO more than 30 mins to avoid overtraining, but i run before the workout either 1 mile or 4 bleachers. This is the workout, i wanted to ask for peoples opinions:

Monday: Chest (Diamond pushups, butterflies, decline, 4 sets of 15) Squats (4 sets of 10) Back (4 sets of 10) Abs, calves ( Jump Rope: 4 sets of 20, then 15 one leg, 15 the other, then 100)

Tuesday: Biceps, Triceps, Forearms ( Bar curls 4 sets of 10, Hammercurls 4 sets of 15, Tricep lift 4 sets of 10, Forearm curls 4 sets of 10) Shoulders (Shrugs 4 sets of 10) Speed (Resistance Band Training)

Wednesday: Chest (Widegrip Bench 4 sets of 10) Squats (4 sets of 10) Back (4 sets of 10) Abs, calves ( Jump Rope: 4 sets of 20, then 15 one leg, 15 the other, then 100)

Thursday: Biceps, Triceps, Forearms ( Bar curls 4 sets of 10, Hammercurls 4 sets of 15, Tricep lift 4 sets of 10, Forearm curls 4 sets of 10) Shoulders (Shrugs 4 sets of 10) Speed (Resistance Band Training)

Friday: Chest (Diamond pushups, butterflies, decline, 4 sets of 15) Squats (4 sets of 10) Back (4 sets of 10) Abs, calves ( Jump Rope: 4 sets of 20, then 15 one leg, 15 the other, then 100)

Saturday: Resistance band training.

Note: Before every MWF, workout is Bleachers or 1 mile run

Please lst any opinions on a change or improvement or if you think this is too much. I finished my 1st week and i feel great. Thank you for any inputs.
 
Hey whats up man. Great to see you want to play college ball. To be honest your workout isn't exactly how I would design it. It's tough to write a whole workout online without knowing you, doing an assessment, and everything else. But here are my suggestions:

1. Test everything and record it so you know your starting point:
A. 40 yd
B. max 3 rep max bench, deadlift, and squat, and pull up.
C. Record weight
D. Broad jump
E. Vertical jump

2. Workouts: DO NOT run bleachers or 1 mile before any workouts. As a matter of fact don't run 1 mile at all.

3. You want your workouts should follow this general flow:
> Dynamic flexibility warm up
> Plyometrics: ex: broad jumps, box jumps
> Speed: keep sprints short: 10 yds and under
> Explosive work: medicine ball throws, cleans, snatches
> Main lift
> Auxiliary lifts
> Conditioning: this is when you would want your bleacher runs, hill sprints, sled pushes

4. Personally I would use a four day template. Monday, Tuesday, Thursday, and Friday.

Forget lifting body parts. Focus monday and thursday upper body and tuesday and friday lower body.

Upper body strength:

Main lifts: bench, overhead press, weighted pull ups (sets between 3-6) reps between (2-5)
Auxiliary: db rows, invert rows, cable rows, push up variations (endless)

lower body strength:
main lifts: squat, deadlifts, 3-6 set, 2-5 reps
auxiliary: step ups, lunges, hip thrust, reverse hypers, etc.

Hope some of this helps: If you only take one or two things: dont run before your workouts. Keep any conditioning for the end. And to get strong lift heavy things. Stick with the main exercises: squats, deadlift, pull ups, and bench presses.

Hope some of this helps,
Derek
 
you're an athlete. you should weight train like one. the reps you are doing is setting you up for body building, NOT strength. High sets, low reps is the way to go not the other way around. Search up Maximum Strength by Eric Cressey online. that book will have you set for the rest of your life.
 
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